Types of cooking techniques

We tend to keep in mind that one should be consumed, choosing quality, fresh and well-preserved products. But the cooking or preparation that we apply a good part of the amount and type of fats that we eat, the vitamins and minerals that the diet provides, the harmful products that we incorporate when cooking, etc.

1. Cook on the grill

It is one of the types of cooking is associated with , since it is a method by which no need to add oil to food or very little quantity. If we use oil, it is advisable to apply it on food, instead of on the plate, since in this way we avoid its oxidation.

• Food: ideal for not very large pieces and especially for chopped or filleted foods, whether they are meat, fish, vegetables or vegetables.
• Weather: it is usually a quick cooking.
• tip: put the food on the griddle when it is hot.

2. Bake in the oven

Baking is hardly necessary, in addition, inside the oven we can make the papillote. It is a technique through which food is cooked in its own juice being totally wrapped in brown paper or aluminum. This technique makes the food juicier. These preparations are suitable in general for everyone and especially for people who follow weight control diets. In the oven, fatter preparations are also made with oils, butters or whole dairy products, for example gratin, and in these cases we must consider the increase in calories.

• Food: mainly for large pieces and preferably tender, so that with the loss of water they are not too dry or splintered.
• Weather: the preparation time will depend on the size and weight of the food to be prepared.
• tip: salt the food once it begins to take color to avoid further loss of water.

3. Steaming

Unlike the boiled, here the food they are not cooked in water but with steam that this one dismisses. In this way, it is possible to better maintain the properties of the food that is cooked and allows it to preserve its color and flavor more. With this cooking we do not add fat to the food either. It is important to cover the pot well to avoid losing the water vapor and to ensure that the water does not touch the food.

• Food: this type of cooking is suitable for vegetables, fish and shellfish.
• Weather: the cooking time depends a lot on the product, and will be slightly longer than the boiling time.
• tip: if we mix food, it is advisable to cut them to a similar size to equalize the cooking times.

4. Boil

It is a practical and quick cooking if you use a pressure cooker, as well as being a type of cooking that does not add calories to the food. The downside is the loss of nutrientsthat stay in the water cooking (mainly water-soluble minerals and vitamins like those of). To minimize loss it is advised introduce the pieces when the water already boils and the less chopped, the better. Also important do not use large amounts of water and cover the pot during cooking. On the other hand, it must be taken into account that there may be traces of pesticides in the water, so it is not advisable to reuse this water.

• Food: it is used mainly for vegetables, pasta, rice, potatoes and can also be used for meat and fish. It is the usual previous step to the preparation of soups and purees.
• Weather: the boiling time depends a lot on the food and decreases if we use a pressure cooker. It is advisable not to overboil food to avoid greater nutritional losses.
• tip: do not stop cooking so as not to spoil the food either nutritionally or organoleptically (flavor, texture, etc.) The water can be flavored with herbs and thus we will achieve a different touch.

5. Cook on the grill

The grill transmits us, in addition to the flavor of the food, the aroma of firewood and even smoke. It can also be done without added oils or fats and food is sometimes covered to prevent it from being damaged by burns, especially vegetables.

• Food: on the grill we can cook meat, fish, potatoes and vegetables in general. It is preferable that the pieces are not too small.
• Weather: the time will depend on the piece but it is usually quick cooking.
• tip: remove the fat from the meat before putting it on the coals, because when the fat melts and falls on the fire toxic substances are created. It is preferable to salt the food at the end of the preparation.

6. Sauté

This type of preparation is characterized by being a fast cooking of food cut into small portions and adding some oil, although little. It is always preferable that we use olive oil, due to its resistance to heat and its nutritional characteristics.

• Food: it is suitable for different types of food, vegetables, meats, fish, even rice and pasta, always in small or medium-sized pieces.
• Weather: cooking time is short.
• tip: terminate the sautéing of the vegetables when they are slightly "al dente", in this way we will better maintain their organoleptic and nutritional characteristics. We can also .

7. Cook in the microwave

It is used mainly for heating and defrosting, but also for cooking food. Cooking can be done without adding fat and preferably in special containers made of glass or other suitable materials. If we do not use suitable containers, we must bear in mind that the food can heat up in a non-homogeneous way, making it difficult to cook it completely but also to avoid the transfer of toxic substances.

• Food: it is a technique that works for all kinds of food.
• Weather: the cooking time is highly variable but is usually quite fast, much longer than the oven.
• tip: vegetables can be cooked without water, this way less nutrients are lost.

8. Stewing and braising

They are preparations over low heat in which fats are usually added from oils, butters, fatty meats or sausages, etc. They make up what we call spoon dishes. These types of preparations are interesting but you must take care of the amount of fats that are used, and not abuse them.

• Food: used for less tender meats, legumes, potatoes, etc. accompanied by some vegetables and cooking fats.
• Weather: the cooking time is long as we soften the food by applying a low heat and juice or fat.
• tip: limit the fat in these preparations and enrich them with vegetables.

9. Fry

They are characterized by the use of a large amount of oil, this will cause an increase in the caloric value of the food we cook. To avoid a nutritional loss of the dish it is advisable to use olive oil, as it supports high temperatures wellAlthough we must not reuse it in excess as it may contain harmful substances.

• Food: these preparations are suitable for most foods, mainly cut up or filleted meat or fish.
• Weather: frying are short processes, while stir-frying takes place more slowly.
• tip: in the case of fried foods, it is advisable to introduce the food with the oil very hot, without it getting to smoke. Then let the food rest on absorbent paper before serving, in this way it will lose the excess oil.

• The way a food is cooked will vary the nutritional quality of the diet.
• Healthier cooking: iron, oven, steam, microwave ...
• Cooking with more added fats: stews, stews, fried and stir-fried.

Mercè Gonzalo Diploma in Human Nutrition and Dietetics